CVU GIRLS’ SOCCER  

 

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CVU GIRLS’ SOCCER: General Information Coaching Staff: Stan Williams Varsity Head Coach slwilliams@cvsdvt.org (cell 233-5351) Chris Smith Varsity Assistant Coach crsmith@cvsdvt.org (cell 999-7682) Katherine Riley JV A Head Coach kriley@cvsdvt.org JVB Coach - TBD Start of the season: Varsity Tryouts begin on August 15 at 8:30am JV A Tryouts begin on August 19 at 3:30pm Common Questions: How many teams are there? CVU expects to field three girls’ soccer teams: (this is number dependent) Girls Varsity---may be made up of 9th – 12th graders Girls JV A --- may be made up of 9th and 10th graders Girls JV B --- may be made up of 9th and 10th graders Who is invited to the Varsity Try-Out? The Varsity Tryout is open to all CVU female soccer players. *9th or 10 th graders trying out for Varsity need to let Stan know ahead of time. This helps us know what #s to expect for the sessions. Are all of the tryout dates mandatory? Yes, this is a competitive process and it is very important that players are at all sessions. If there is any unavoidable conflict that will keep a player from a session it is essential that this is communicated with the coaches as soon as possible. Required Sports Release Information: Athletic Sport Forms - Physicals must be updated every two years

Pride, Respect, Team 

 

CVU GIRLS’ SOCCER: Varsity Fitness and Technical Testing Fitness Tests

The Gauntlet: The following distances will be run, with one minute of rest in between each ● 1 mile – 6:50 min ● ½ mile – 3:30 min ● ¼ mile – 1:30 min ● ⅛ mile - 35 sec

Plank Challenge:

● Hold a plank position for as long as you can. The goal is to be able to hold a plank for a minimum of 2 minutes.

○ Take the 30 Day Plank Challenge to prepare yourself for the strength test. Push -Up Test:

● 1 min to do as many push-ups as possible Technical Tests:

10 Minute Juggle ● You have 10 minutes to get as many juggles as

possible ● Last year’s varsity average was 750

Figure 8 Dribble ● Last year’s varsity average was 11.5

Controlled Speed Dribble ● Last year’s varsity average time was 7.01 seconds

Passing and Receiving ● Last year’s varsity average score was 14 completed passes

Details for these last three tests are on this PowerPoint from the US Women’s Youth National Program Videos of those three various tests can be found here - they are videos 3, 4, and 6

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CVU GIRLS’ SOCCER: Varsity Commitment & Summer Opportunities for all 

Varsity Commitment: Varsity soccer is a big commitment and we will generally be together six days a week. Varsity players and families will receive a detailed practice schedule during the pre-season. Below I have included a few key dates to remember or be aware of for the fall:

● Pre-Season Trip - Aug 24 - 25 ○ (SATs are offered on Aug 24: however, taking them on Oct 5 works for all early

decisions) ● Labor Day - Sept 2 (we will practice on Labor Day) ● SAT Day - Oct 5 (We have a game vs Colchester) ● Soccer Spirit Day - Oct 5 (game is late in the day due to SATs) ● Off Weekends: Assuming the schedule stays the same, we will be taking these weekends

(Sat/Sun) off. This would be a great time for college visits and/or other family events: Sept 7-8, Oct 19-20

● Senior Day - Friday, Oct 18 ● Playoffs begin - Oct 22/23 ● End of 2019 VT High School Season (Nov 2) This is an SAT day - DO NOT SIGN UP ON

THIS DAY Organized Summer Soccer Opportunities: (for all interested players)

● Champlain Valley Union High School Summer Soccer Series ○ For players entering 9th – 12th grade (detailed info will be sent out soon)

● Redhawk Soccer Camp (open this link to sign-up and register or just email me) ○ For players entering K-9th grade

● Summer pick-up at CVU (generally organized and run by returning players) o Dates and times will be communicated through email and twitter (@cvugirlssoccer)

Pride, Respect, Team

CVU GIRLS’ SOCCER: Pre-Season Schedule

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Aug 15 Varsity Tryouts 8:30 - 10am (Fitness Test) 5 - 7pm

Aug 16 Varsity Tryouts 8 - 10am 5 - 7pm

`Aug 17 Varsity Tryouts 8 - 11am

Aug 18 Off

Aug 19 JV Tryouts 3:30 - 5pm Varsity Tryouts 8 - 9:30am 5 - 7pm

Aug 20 JV Tryouts 3:30 - 5pm Varsity Tryouts 8 - 10:30am 5 - 7pm

Aug 21 JV Tryouts 3:30 - 5pm Varsity Practice 5 - 7pm

Aug 22 JV Tryouts 3:30 - 5pm Varsity Practice 5 - 7pm

Aug 23 JV 3:30 - 5pm Varsity - Off

Aug 24 JV - Off Varsity Trip

Aug 25 JV - Off Varsity Trip

Aug 26 JV 3:30 - 5pm Varsity Off

Aug 27 JV 3:30 - 5pm Varsity 3:30 - 5:30pm

Aug 28 JV A / Varsity Scrimmage at Mt Abe 4pm

Aug 29 JV A and B 3:30 - 5pm Varsity 4- 6pm

Aug 30 JV A and B 3:30 - 5 Varsity 4-6pm

Aug 31 JV A and B TBD Varsity Off

Sept 1 JV A and B Off Varsity Time TBD

Sept 2 JV A and B Off Varsity Time TBD

Sept 3 JVA / Varsity Game #1 at Colchester

As always, this schedule is subject to change. JV B game and practice schedule has not yet been finalized (though it will generally mirror the JVA practice schedule)

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CVU GIRLS’ SOCCER: Performance Criteria Below you find the categories and indicators that the coaching staff will be using when evaluating players during the try-outs. It is important to understand that a balance of these skills/attributes is ideal. Physical: The player…

• demonstrates proficient strength (ability to hold off defenders and win 50/50 balls). • demonstrates endurance (ability to sustain speed, tactical decision making, and technical skill). • demonstrates agility (first step, quickness, power).

Technical: The player…

• demonstrates ball control with her left and right foot. • dribbles with pace and purpose. • passes with proper pace and angles. • shoots with a balance of placement and power. • heads with proper technique when attacking and defending. • wins 50/50 balls with a purpose.

Tactical: The player…

• understands and demonstrates intelligent positional play. • demonstrates and executes proper team defensive principles (pressure/cover/balance). • plays in combination (ex. give and go, overlap, up/back and through). • plays with speed (quickness of decision making and actions on the field).

Psychological/Team Member: The player…

• possesses a high work rate. • is coachable (accepts feedback). • cooperates and interacts positively with teammates. • is responsible and lives up to the expectations of a CVU scholar/athlete.

Pride, Respect, Team

CVU GIRLS’ SOCCER: Summer Workout Schedule The following is an overview of a possible workout schedule for the summer. We highly suggest that you follow a plan and keep track of your times, sets, repetitions. These details will help you stay motivated and focused. Day 1:

● Run 2-5 miles; by the time tryouts start in August, you should be able to run 5 miles. ● Complete 3 sets as follows-

• Push-ups (as many as you can without stopping) • Planks, both front and side planks 30-60 seconds each; by tryouts the goal is to be able to

hold a plank for at least 120 seconds ● Stretch: Stretching is very important and will help significantly with your flexibility. I suggest at

least 10-15 minutes of stretching after each workout. Foam rollers are also great to help as well.

Day 2:

● Complete this set 3 times: • 50 crunches • 30 lunges on each leg • 50 squat jumps • 100-200 mountain climbers (in a front plank position, alternate bringing in each leg to

your chest) • 15 Single Leg Deadlifts on each leg with a 5-15 pound weight in each hand • 15-25 burpees

● Stretch

Day 3:

● Jog 1 mile ● Sprint 30 seconds/rest 20 seconds; Repeat 6-8 times. Work up to 60 second sprints and 40 second

rest by tryouts ● Jog one-half mile ● Stretch

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Day 4:

● Complete this set 3 times: • Jump rope for 2 minutes • 15 Burpees with 3 push-ups for each burpee • 30 Squats (keep your weight in your heels and squat as low as you can) • 20-30 side plank dips on each side • 15 Single Leg Deadlifts on each leg

● Stretch

Day 5:

● Run 2-5 miles ● Stretch

Day 6:

● Complete this set 3 times: • Walk 20 yards; jog 20 yards; sprint 20 yards-do as many times as you can in 7 minutes; • Push-ups- as many as you can in 1 minute • Burpees- as many as you can in 1 minute • Dips- as many as you can in 1 minute • Rest for 2 minutes and repeat (3x)

● Stretch

Day 7: Rest

Nutrition Hints ● Drink lots of water this summer (64+ oz. a day) & eliminate soda, most juices, energy drinks and

sugary sports drinks…get your energy from your food. ● Meals should consist of a balance of vegetables (dark leafy greens are best), fruits, and lean protein

(fish, chicken, turkey…). Try to limit carbohydrates and dairy. ● Healthy snack alternatives: fruit and nuts can sustain a player through a match or training session. ● Consume protein (preferably lean) 15-30 minutes post workout. This will aid in muscle repair. This is

the point of exercising. The muscle will repair stronger than before. o No protein = no repair = no physical gains.

Other Considerations ● If you are playing competitively and training regularly, some of the endurance and strength training

can be substituted. However, do not make the mistake of thinking that simply playing and training is going to get you fully prepared for tryouts.

● Early in the summer, complete the fitness assessments for tryouts. This will serve as a baseline. ● Listen to your body. There might be a time when you’re feeling great and you can complete a

workout after a game or training session. There also might be the need to back off and add a 2nd rest day.

Pride, Respect, Team

CVU GIRLS’ SOCCER: Varsity and JV-A Schedule

Date Opponent Time

Tuesday, Sept. 3 Wednesday, Sept 11 Saturday, Sept 14 Tuesday, Sept 17 Friday, Sept 20 Monday, Sept 23 Wednesday, Sept 25 Saturday, Sept 28 Tuesday, October 1 Saturday, Oct 5 (Spirit Day) Wednesday, Oct 10 Saturday, Oct 12 Tuesday, Oct 15 Friday, Oct 18 Tue/Wed, Oct 22/23 Fri/Sat, Oct 25/26 Tue/Wed, Oct 29/30 Sat, Nov 2

@ Colchester Rutland @ Mt Anthony @Mt Mansfield @Esssex @Burr and Burton South Burlington @ St Johnsbury Mt. Mansfield Colchester @ Burlington @South Burlington BFA - St. Albans Essex Playoffs Begin Quarter-Finals Semi-Finals State Championship

4:30pm 4:30pm 1:00pm 4:30pm 4:30pm 4:30pm 4:30pm 11:00am 4:00pm 3:00pm 4:00pm 3:00pm 4:00pm 4:00pm TBA TBA TBA TBA

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